Warmup:

Grab 15/10# plate

2 Rounds:

10 Plate Ground2Overhead

10 Plate around the worlds

10 Plate Squats

10 Plate OH lunge

Then…

30-sec cobra hold

5 Cobra to Hip Snap

On rig: Perform 5 reps of: scap pull ups, kip swing, kipping knee raise, toe 2 bar

Barbell Warmup: With an empty bar and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, BTN Push Jerk, Hang Power Snatch, Snatch Pull, Power Snatch, OHS

S/S/S:

Snatch Pull + Power Snatch + Overhead Squat

3@60%

3@65%

2@70%

Sets start every 3 min

% Based off 11Aug 1RM

Video courtesy of Mindset & Weightlifting By Mona. Our new Strength Cycle begins with our new Snatch Complex.  This complex will give us a chance to work your first and second pull for the Snatch, dial in the Power Snatch, and get a little extra OHS work.  1 rep of the Complex consists on a Snatch Pull, followed by a Power Snatch, and finished with an OHS.  Between the Snatch Pull and Power Snatch, make sure to let the bar come to a complete stop on the ground, allowing you to re-set your hips for the Power Snatch.  Once the Power Snatch is complete, stand all the way up with the bar locked out overhead, and complete one OHS.

WOD:

For Time:

60 Toes-to-Bars*

* Starting at 0:00, perform 8 burpees at the start of each minute

– Time Cap = 10:00

Video courtesy of Breazeal Gymnastics. Be as efficient as you can on the burpees to allow as much time as possible per minute to get in your Toe2Bars.  With the time cap of 10 minutes, the goal is to get big sized chunks done every time your bands are on the pull up bar. So, this will bring an interesting choice in your approach to the reps.  Do you go for quick sets with fewer reps or try to go for one long set?…decsions, decisions…

Scaling Options:

Toe2Bar -> 1-Legged Toe2Bar* -> Kipping Knee Raise -> Strict Leg/Knee Raise -> Laying T2B -> V-Ups

Video courtesy of FitKAFAlar

Cool Down:

Cobra pose – 2 Min

Scorpion Pose – 1 Min per side